Capsicum stir fry with pan roasted Pumpkin cubes, garnished with Tuxedo Sesame seeds.[Lunch box sabzi.]

Today morning I took out one Capsicum and a small piece of pumpkin from the fridge to prepare sabzi for lunch box. Just a little change of separately roasting pumpkin cubes in the pan and adding Tuxedo sesame seeds (mix of black and white sesame.) made this routinely cooked vegetable stir fry more interesting. This is single serving stir fry cooked to pack in lunch box. Scroll down to see what I did with the pumpkin seeds.

Ingredients :
(Makes Single stir-fry serving.)

• 1 large Capsicum - sliced into small chunks (1.5 cup yield)
• Pumpkin piece - around 200 gm cut into small cubes. (1 heaped cup yield.)
• 1 medium size onion - chopped into small pieces (1 heaped cup yield.)
• 1 T.spoon - Tuxedo sesame seeds (Mix of black and white sesame.) white sesame seeds can be used.
• 1 green chili - finely chopped.
• 5-6 Curry leaves
• 1 generous pinch - Hing (asafoetida)

StirFry Cooking Method :

1. Heat a medium size skillet/griddle, drizzle few drops of oil, wipe with paper towel to evenly grease the pan surface. Spread cubed pumpkin pieces in a single layer. Sprinkle 1 generous pinch of salt, roast for 12-15 minutes by flipping pieces few times until they are slightly charred and turn golden brown over minimum  2-3 sides. Sprinkle 1/2 tsp black and white sesame seed blend. Mix well with wooden spoon or toss the skillet holding handle few times to coat roasted pumpkin pieces with sesame seed blend. Shut off the heat, leave the skillet over burner.
2. While pumpkin cubes  are being roasted, heat medium size saute pan with 1 tsp oil, add chopped onions,sliced green chilies, 5-6 curry leaves. For first two three minutes saute over medium high heat, stirring often. Reduce the heat to medium, continue to saute for another 6-7 minutes until onions turn soft and start to get brown over the edges.
3. Now add  chopped capsicum, continue to saute over medium heat for 6-7 minutes until capsicum pieces are softened. Add a generous pinch of hing, 1/2 tsp tuxedo sesame blend, salt. Mix well, saute for 2 more minutes.
4. Lastly add  pan roasted pumpkin cubes, gently mix, taste and adjust salt level. Cook for 2-3 minutes over medium low heat. Garnish with cilantro, you may add some fresh grated coconut, serve with roti.

Cooking step - 4, Before mixing roasted pumpkin cubes with sauteed capsicum.

Image taken with cell phone -Samsung SGH-1337

While prepping pumpkin piece, I removed some seeds, instead of throwing them away I sow them in a empty tofu container. I was surprised to see the result after 10 days, pumpkin seedlings looked so pretty.

Sattvik Quinoa Khichadi with vegetables for Makar Sankranti. [First recipe post for year 2015]

This was supposed to be my  first recipe post for year 2015, I am publishing it quite late but happy that I got back to blogging. On Makar Sankranti day I started my morning preparing Quinoa dish to pack in lunch box, since it was an auspicious day of Sankranti I cooked Quinoa in a sattvik manner, enriching it with peanuts and sesame seeds. I  made Quinoa khichdi  with vegetables, it turned out to be a  good festive savory treat. I   packed  khichadi in husband's lunch box and also savored it for my breakfast.
Post published on 30th Dec-2015.

Ingredients : 
(2 servings)

• 3/4 Cup - Quinoa (rinsed well in water.)
• 3 Tb.spoon - split Chana Dal (rinsed and drained.)
• 1/2 T.spoon - Mustard seeds
• 2 whole dry red chillies - I used Arbol chilies.
• 2 sprigs - Curry leaves
• 1/4 T.spoon - whole methi seeds (fenugreek seeds)
• 1/4 T.spoon - Turmeric powder (heaping 1/4  tsp)
• 1 pinch - Hing (asafoetida)
• 1 Tb.spoon - oil + 1 T.spoon extra to saute veggies.
• 1 Tb.spoon - melted ghee or extra virgin olive oil to drizzle over Khichadi
• 1/4 cup roasted peanuts - ground to coarse powder + 2 Tb.spoon roughly chopped.
• 1 Tb.spoon - Sesame seeds - ground to coarse powder + 1 T.spoon - whole sesame seeds.
• 1 Small size - Red Capsicum, cut into half inch pieces. ( yield - 1 heaping cup)
• 10-12 - Green beans sliced into diagonal shape.
• 7-8 inch long 1 Celery stalk - sliced into 1/2 cm thick in half moon shape.

Procedure to cook Sattvik Quinoa Khichadi with vegetables.

1. Rinse Quinoa in water thoroughly, rub grain in water using fingers or use spoon and  whisk in speed for one minute. Quinoa is very delicate to handle so I use tea strainer to drain water. Keep drained Quinoa aside.
2. Prepping the veggies - Cut red capsicum into half an inch chunks, any color pepper can be used. Cut celery stalk into half moon shape with 1/2 cm thickness. Slice green beans  diagonally  into one inch long pieces.
3. In a pressure cooker heat 1 tbsp oil, drop 3-4 mustard seeds, if they sizzle, quickly add 1/2 tsp mustard seeds, increase heat to medium high, cover with lid, wait for 15-20 seconds until most of the mustard seeds crack in hot oil. Reduce heat to medium. Next add 2 dry red chilies, stir with spoon to sizzle until chilies turn slight darker in shade and smokey. Next add methi seeds along with one sprigs of curry leaves and 1 tsp whole sesame seeds, stir-saute for 15 seconds.
4.  Now add  3 tbsp rinsed split chana dal with 1 tbsp water, 1 pinch of hing, 1/4 heaping tsp turmeric powder, saute over medium  heat for one and half minute, stirring continuously. Now add rinsed 3/4 cup quinoa, little less than half tsp salt, mix and stir over high heat for one minute. Add two cups water, continue to cook until it starts to boil. Cover the pressure cooker lid, cook until it blows two whistles. This small 2 liter pressure cooker releases multiple short whistles at the interval of 10-15 seconds lasting for 5 seconds. After 7-8 whistles  I reduced the heat to low and cooked further for 7-8 minutes. Do the same with other types of pressure cooker, after two whistles,  allow to rest for few minutes over low heat setting. Shut off the heat and wait until steam pressure subsides.
5. Once quinoa  is set to cook in pressure cooker you can start preparing khichadi veggies. In a medium size skillet heat 1 tsp oil, add sliced  half moon shaped celery, saute over medium high heat for two minutes, stirring often. Next add sliced green beans and red capsicum along with remaining curry leaves, sprinkle about 1/4 tsp salt. Cook over medium heat for 7-8 minutes until veggies are cooked. Add 2-3 tbsp water to speed up cooking or slow roast veggies over low heat giving more time, while slow roasting keep pan moist by spraying some water. Once veggies are tender sprinkle ground sesame and peanut powder, mix well,  let all veggies get dusted with sesame and peanut powder. Check salt level, add some more salt if needed, cook over medium high heat for one minute, stirring. Put off the heat.
6. Open the cooled pressure cooker lid, throw in 2 tbsp roughly chopped peanuts, sauteed vegetables, mix all well, garnish with cilantro. Serve by drizzling melted ghee or extra virgin olive oil. If you need little more loose consistency,  add 1/4 cup water and cook few more minutes or add 1/4 cup very hot water, mix and let it set for few minutes before serving.

Note :- If you don't prefer whole sesame seed crunch in soft textured khichari, skip adding 1 tsp sesame seeds in cooking step.No -3. Instead of Chana dal you can use split skinless masoor or moong dal or buck wheat goats.

Image for - cooking step-6

Makar Sankranti special - Quinoa Khichdi.

Veggie packed Quinoa Khichdi

Sprouted Masoor stir fry with Broccoli, Celery, Red Radish - [Indian vegetable-lentil Sattvik Stir-Fry.]

Mix and match of three veggies with sprouted Masoor Dal created this wholesome sattvik  vegetable and lentil stir fry. I seasoned it with ginger, cumin, hing, turmeric, spiced it up with green chillies, cooked in extra virgin organic coconut oil and garnished with fresh grated coconut. This is what I packed for today's lunch box with two organic whole wheat mini rotis. I have used one week grown  Masoor sprouts  in this stir fry.

Ingredients :- (serves four portions as side dish. )

• 2/3 heaping Cup - sprouted Masoor Dal/ Red lentils
• 2 tender stalks of Celery - sliced in half moon shape (1 Cup yield.)
• 1 small broccoli crown - stems chopped and florets broken into tiny pieces. (1 heaping cup yield.)
• 5-6 - Red radishes - sliced into thin rounds.
• 2 T.spoon - extra virgin organic coconut oil
• 1 Green chilli - finely sliced
• 1.5 inch - square piece of ginger - grated over microplane.
• 1/4 T.spoon - cumin / Jeera + 1 more generous pinch.
• 1 pinch -  hing (asafoetida)
• 1/4 T.spoon - Turmeric powder
• 1/4 T.spoon - fine sea salt
• 1/4 Cup - lightly packed fresh grated coconut.
• 1/4 Cup - fresh chopped cilantro for garnish.

How to cook Sattvic vegetable & sprouted Red Lentil Stir fry.

1. Prepping the Vegetables : Clean thoroughly  two small celery stalks, make sure all sand residue is cleared, slice them into 1/2 cm thick half moon shape pieces. If celery stalks are not tender, peel out thin layer using potato peeler. Separate stems and florets from  handful size crown of broccoli. Chop tender stems finely, cut florets into half inch size pieces. Rub and clean 5-6 red radishes well, slightly chop off both the ends, slice into thin round slices. Put spouted red lentils into small bowl filled with water for about 5-6 minutes, gently rinse under running water, drain and keep it aside.
2. In a medium size pot heat 1.5 tsp coconut oil,  Add 1/4 tsp cumin and half portion of grated ginger, let sizzle for 15-20 seconds, stir for 10 more seconds then add sliced celery. Saute over high heat for 3-4 minutes by adding 2-3 tbsp water. Cook until  the water has nearly evaporated.
3. Now add chopped green chili, a pinch of hing and 1/4 tsp turmeric powder. Stir and mix well then add chopped broccoli stems and florets. Cook on medium high heat by adding 1/4 cup water, stir at regular intervals, about 3 minutes. Add sliced red radishes, save some slices for last colorful garnish because in cooking process bright pink color of red radishes fades away.  Mix and cook for one minute. Reduce heat to medium.
4. Next add  2/3 heaping cup sprouted masoor Dal, reserved grated ginger, 1/4 tsp fine sea salt,  mix and continue to saute over medium heat. Take one pinch cumin, sprinkle over veggies by crushing between two finger tips. (coarse cumin powder can be used.) If pan dries out add 2-3 tbsp water. After 3 minutes drizzle  1/2 tsp coconut oil,   Saute for 3 more minutes.
5. Check and adjust salt level, check if veggies are tender enough. Add remaining red radish slices, sprinkle fresh grated coconut and cilantro. Shut off the heat, let stay over stove for some time, about 5 minutes before serving with rice or roti or enjoy bowlful of this stir-fry as a meal or use as Taco filling.

Adding Sprouts once Veggies are cooked.

3 veggies and Sprouted Lentil Sattvik stir-fry.

  One week grown Masoor sprouts.

Red Lentil Sprouts.

Recipe published on  3rd April,2016.

Basil & Broccoli Paratha {Indian Roti / unleavened flat bread enriched with Broccoli and Thai Basil.}

I had fresh Broccoli and a big bunch of  fresh Thai Basil from local farms. I made parathas using these two good ingredients to pack in the lunch box. I have added some organic sprouted wheat flour with regular Indian chapati aata to boost nutrition. Crushed Onion, Garlic, Cumin  is added  to enhance flavor and taste.

Ingredients :
(Makes 6 Parathas/ Unleavened Flat breads.)

• 1 + 3/4 Cup -Wheat flour ( I took 1 cup Indian atta and 3/4 cup sprouted whole wheat organic flour)
• 5-6 small Broccoli florets along with tender stems - yield 1 Cup roughly chopped broccoli.
• 3-4 Tb.spoon whey or 1/4 cup yogurt
• 25-30 Thai Basil leaves along with tender stems
• 1/2 medium size onion - chopped - yield 1/2 cup
• 2 Green chilies - chopped
• 3-4 cloves of garlic - slice each into 2-3 pieces
• 1 T.spoon - roasted Jeera / cumin powder ( whole cumin or raw jeera powder can be used.)
• 1/2 T.spoon - Turmeric powder
• 1/2 T.spoon - Salt
• 1 Tb.spoon oil  +  more oil to drizzle over paratha.

Preparing paratha dough.

Yogurt / Dahi

How to make Broccoli & Basil Paratha.

1. Chop roughly 5-6 small size broccoli florets and stems, to  get one cup yield. Cut onion into small pieces to get 1/2 cup yield. Chop green chilies and slice garlic cloves into 2-3 pieces. Combine all ingredients with 6-7 basil leaves  in a small blender, crush to coarse texture without adding water. (In absence of blender use grater or microplane.)
2. Roughly chop 20  basil leaves, finely chop tender stem portion. Keep it aside.
3. In a medium size bowl add 3/4 cup organic sprouted wheat flour and 1 cup regular Indian chapati aata, roasted cumin powder, turmeric, chopped basil leaves and grated mixture of broccoli-onion, 1/2 tsp salt. (You may use plain organic flour instead of sprouted wheat flour or adding multigrain flour will also work.) Mix all together to make moist dough. Juices from herbs and broccoli won't be enough to bind the dough so add 3-4 tbsp yogurt whey or mix of whey and  yogurt to make dough. Once the dough is bound together, smear with 1 tbsp oil and knead  few more minutes to make  a soft dough.
4. Divide dough evenly into 6 balls, lightly dust with flour. Apply few drops of oil over palm, then  rotate  each ball  between palms to make smooth dough ball. Roll each ball into 5 inch wide circle.
5. Heat the griddle over medium heat. Place rolled paratha, after 30-40 seconds spray little oil over the edges of paratha, spray few drops in the center. Slow roast over medium heat, flip few times and fry until light brown spots appear over both the sides of paratha. Give 2-3 minutes fry time for each paratha.
6. Serve with thick creamy yogurt or sour cream or cream cheese. 

Basil, Broccoli ke Parathe.

Garlic and Cilantro flavored Parwal Chutney in Mustard oil.

This is another version of earlier blogged Parval chutney recipe, the change is addition of  fresh Hara Dhania (cilantro) and  green chilies instead of dry red chillies. Garlic, mustard oil and fresh cilantro brings strong zesty taste to this simple Parval chutney. I am clearing old recipes from the folder, this chutney  was prepared in year 2009, publishing it today (30th December, 2015) under its original prepared date.

Garlic Cilantro flavored Parval Chutney.

Ingredients :-

• 15-20 - Parval /Potol/pointed gourd.(slightly cut out both the ends.)
  
• 6-7 - Whole garlic cloves.
• 4-5 - Green chillies. (reduce if prefer mild heat.)
• 1 Cup - chopped cilantro - tightly packed. (use tender stems and leaves.)
• 2 Tb.spoon  - mustard oil. + 1 T.spoon   to pan roast parval.
• 1 T.spoon - Aamchur / dry mango powder.

Parval Chutney Preparation Steps :-

1. Heat a  thick bottom pan/griddle, sprinkle 1 tsp mustard oil and place whole Parwal in the pan. (slice out both the ends of each parval.) Increase flames to high, stir-fry for 2-3 minutes. You can roast parval by slicing it length wise into two or four pieces.
2. Reduce the flames to low setting, cover pan with  lid. Roast  parval  for 10-15 minutes.Do check at intervals, flip them in the pan. Roast until charred in a few places with brown marks,  put off the gas and let them cool.
3. In a blender make a fine paste of  roasted Parval  without adding water. Keep it aside.
   
4. Combine  6-7 cloves of garlic,4-5 green chillies and one cup chopped cilantro in a small grinder jar, crush to coarse dry paste. Alternatively you can finely mince garlic,  finely chop cilantro and chillies using knife.
5. Heat 2 tbsp mustard oil in the same pan  over medium hot temperature, add coarse crushed mixture of  garlic,chilli and cilantro. Add salt and Stir for one minute.
6. Next add Parval paste, 1 tsp aamchur powder/ raw mango powder, saute for two  minutes over medium low heat, adjust salt level. Shut off the gas.
7. Transfer chutney into a bowl and enjoy with roti, rice or use as a sandwich spread. This can be served over cooked pasta or fresh green leafy salad.
   

Roasting whole parval in the pan.

 Green Chilies, Garlic cloves, Fresh Cilantro & roasted Parval

 

Step-6 - Adding parval paste to the sauteed garlic,chili,cilantro.